Sat: 10/31/15, conditioning test

600am: 

Joint mobility

Hot shower 

Then: 

BSF x 2 hours 

Then: 

Cold shower 

Joint mobility 

Then: in Excelsior 

Warm up: 

2 x .23 mile laps @ easy pace 

Dynamic stretch (long)

Then: 

2.07 mile run @ threshold pace 

- 12:20 (9 laps)

- first lap @ 1:13, rest laps all prefect pacing @ 1:23

Then: cool down 

1 x .23 mile lap walk @ easy pace 

Joint mobility 

Relaxed stretch 

Long hot shower 

Notes: 

Weight: 198#

Comments: training paid off. Came out fast first lap in 10 sec under pace and then held the remaining 8 laps at perfect pacing. Now onto next cycle. Glad this is over. Onward.

Had a beer and quite a few brownies at our friends house for Halloween.

Fri: 10/30/15, rest, recovery, taper

600am: 

Streams in the Desert 

Homiletics/BSF (Romans 11)

Journal 

Then: 

Cold shower 

Joint mobility (long)

Upper body band work (long, slow reps)

Thur: 10/29/15, rest, recovery, taper

530am:

Streams in the Desert
Homiletics/BSF (Acts 2:22-47)
Journal

then: in basement
Cold shower
Joint mobility
Upper body band work

1h assisted pushup
Ab wheel rollouts
- 3 rounds

In the PM:
Some light stretching

Notes:
Weight: N/A
Comments: Antsy, ready to get the test over with.

Wed: 10/28/15, peaking 15/15, chi run

530am: 

Streams in the Desert 

Homiletics/BSF (acts 2:1-21)

Journal 

Then: 

Cold shower 

Joint mobility

Upper body band work 

Then: 

1h assisted pushup practice 

1h pushup practice 

Pushup/FLR ladder practice 

Ab wheel rollout practice 

In the PM:

8 x 3/3 1h swing @ 80#

4 x 10 2h swing @ 80#

3 x 2 1h press @ 60#

2 x 5 goblet squat @ 80#

Janda sit-ups 

Then: cool down

Upper body band work

Then: later

4 laps in Excelsior @ 6mpm pace 

Then: 

4 x 1 lap in Excelsior @ 6mpm pace 

Then: cool down 

2 laps in excelsior @ easy pace 

Recovery walk

Relaxed stretch

Notes: 

Weight: 198#

Comments: first time in a long time calf didn't tweak at all. Now all to do is rest and stretch before test Saturday. 

Tue: 10/27/15, peaking 14/15,

600am: 

Streams in the Desert 

Homiletics/BSF prep (acts 2:1-21)

Journal 

Then: 

Cold shower 

Joint mobility 

Assisted 1h pushup practice 

1 x 3/3 1h pushups 

A couple singles done slowly

Upper body band work 

In the PM: 

1h pushup practice 

Notes: 

Weight: 199#

Comments: raining. No run. Test is Saturday. 

Mon: 10/26/15, peaking 13/15, bw, no run

600am: 

Quiet time 

Then: 

Hot shower 

Joint mobility

Band work

2 x 5/5 assisted 1h pushups 

In the PM: 

10-8-6-4-2-1 Pushup/FLR ladder

Notes: 

Weight: 199#

Comments: almost done with peak. Dial in nutrition, drop a couple pounds and I should be good to go. Trying to run on Saturday. 

Sun: 10/25/15, peaking 12/15, LSD run

730am:

Cold shower 

Joint mobility

Then:

Church x 90 min

In the afternoon: 

Homiletics/BSF lecture prep

Journal 

In the PM: 

20 min recovery run w/ 1 hard 400m hill sprint 

Then: cool down

1 x 10 dhnk pull-up 

2 x 5 dhnk pull-up 

Relaxed stretching 

Sat: 10/24/15, peaking 11/15, INT's

500am:

BSF prep x 30 min

Then: 

Joint mobility

Upper body band work 

Cold shower 

Then: 

BSF prep x 60 min 

In the afternoon:

4 x 1 lap in Excelsior
- 1:20, 1:21, 1:19, 1:18
- 30 sec rest

90 sec rest

3 x 1 lap in Excelsior
- 1:20, 1:20, 1:19
- 1 min rest

then: cool down
800m run @ easy pace
800m walk @ easy pace
3 x 5 neutral grip pullups 

Notes: 

Weight: 198#

Comments: calf felt good this am. Shoulders and core a bit tight from pushups/FLR ladders last couple days. Focus on pacing today during intervals. Pleased with effort. 

Fri: 10/23/15, peaking 10/15, CHI run

515am: 

Streams in the Desert 

Homiletics/BSF (rev 3:14-22)

Journal 

Prayer 

Then: 

Cold shower 

Joint mobility

Upper body band work 

10-8-6-4-2-1 pushup/FLR ladder 

In the PM: 

6 laps in Excelsior @ fast pace 

- 8:40 total time 

- 1st and 2nd lap run @ 6:30mpm pace, last 4 were at race pace. Calf felt good. 

Then: cool down 

Walk to park

3 x 5 neutral grip pullups 

Walk back to car 

Relaxed stretch outside in the rain

Notes: 

Weight: 198#

Comments: calf felt good. Fast but sub race paced runs feel great. 

Thur: 10/22/15, peaking 9/15, recovery

515am: 

Devotion

Homiletics/BSF 

Journal 

Prayer study

Then: 

Cold shower 

Joint mobility

Upper body band work

In the PM: 

10-8-6-4-2-1 pushup/FLR ladder 

- slow and controlled.

Then:

Relaxed stretching and yoga x 35 min

Notes: 

Weight: 200#

Comments: long day at work. Short on time so just did some push-ups and got a great full body stretch in.

Wed: 10/21/15, Peaking 8/15, recovery striders

600am:

Devotion
Homiletics/BSF (Rev: 3:11-13)
Journal
Prayer study and research

then:
Cold shower
Joint mobility
Upper body band work

In the PM:

8 x 100 yard striders 

- 20 sec rest between 

Then: cool down

4 x 100 yard striders @ easy pace 

Recovery walk

Relaxed stretching

Notes:
Weight: 198#
Comments: Right calf a little sore, got a lot of maintenance work done on it today. Nutrition was terrible.

Tue: 10/20/15, peaking 7/15, CHI run

515am:

Devotion 

Homiletics/BSF (rev 3:7-10)

Journal 

Then:

Cold shower 

Joint mobility

Foundation drills 

Upper body band work

In the PM: 

2 laps in Excelsior 

Dynamic stretch 

Then: 

5 laps in Excelsior @ threshold pace 

- 1:14, 1:20, 1:21, 1:23, 1:23

- 6:44 total time 

Then: cool down

Recovery walk

Relaxed stretching

Notes: 

Weight: 198#

Comments: right calf got a little cramp but cool down stretching helped. Feel really comfortable up to 5 laps or approx 1/2 the testing distance. As long as calf doesn't start acting up on test day I should be fine. Wind and stride are feeling comfortable.

Mon: 10/19/15, peaking 6/15, chi run

600am:

BSF prep

then:
Cold shower
Joint mobility
Band work

In the PM:

4 laps in Excelsior 

- 1:18, 1:21, 1:23, 1:20 

- 5:26 total 

1 min rest 

2 x 1 lap in Excelsior 

- 1:19, 1:19

- 30 sec rest between 

Then: cool down 

Recovery walk and relaxed stretching

Comments:
Weight: 199# (nutrition pretty poor Sat and Sun)
Notes: no food intake before run. Felt fine. 6-7 more hard days then taper then run. 

Sun: 10/18/15, rest / travel

700am: 

Cold shower 

Joint mobility

Traveled to Des Moines and back for wknd. Great friends, great food. 

Sat: 10/17/15, kbs

600am:

Devotions 

Homiletics/BSF (rev: 3:1-6)

Journal 

Then: 

Cold shower 

Joint mobility

1 x 30 push-ups 

Then: 

4 x 5/5 1h press @ 45#

8 x 5/5 1h swing @ 60#

1 x 15 ab wheel rollout 

Band work 

Notes: 

Weight: 196#

Fri: 10/16/15, peaking 3/15, kbs, no run

530am: 

Cold shower 

Joint mobility

Devotion

Homiletics

In the PM: 

5-3-2 1h press @ 60# kb

12 x 3/3 1h swing @ 60# kb

Then: cool down 

1 x 15 kneeling ab wheel rollout

Upper body band work

Notes: 

Weight: 196#

Comments: no run tonight, wife's birthday.

Thur: 10/15/15, Peaking 2/15

600am:

Devotion
Homiletics/BSF (Rev 2:18-29)
Journal

then:
Cold shower
Joint mobility
Foundation drills

In the PM: in Excel 

6 laps @ threshold pace 

- 1:19, 1:21, 1:22, 1:22,1:23, 1:23

- 8:14

1 min rest 

2 laps @ threshold pace 

- 2:41

Then: cool down 

Played w/ wubbs (ground mobility)

Relaxed stretch 

Notes:
Weight: 196 upon waking
Comments: pacing was good, nutrition was poor so energy wasn't where it should have been.

Wed: 10/14/15, Peaking 1/15

530am:

Devotion
Homiletics/BSF (Rev: 2:18-29)
Journal

Then:
Cold shower
Joint mobility
Band work
GTG pushups

In the PM:
6.5 min run @ easy pace to warm up

then:
3 x long hill sprints
- 56,53, 51
- rest was 2.5 min walk down the hill.

then: cool down
6.5 min run @ easy pace
5 min uphill walk

Notes:
Weight: 196# (dropping)
Comments: starting a 15 day peaking cycle before conditioning test. Upping intensity, volume and density of runs. After cycle will have 5 days to rest and taper then run the test.

Tue: 10/13/15, upper density

515am:

Devotion 

Homiletics/BSF (rev 2:12-17)

Journal 

Then: 

Cold shower 

Joint mobility 

Band work 

Ground mobility work w/ wubbs for fun 

GTG pushups x 60

In the afternoon: 

15 min x 1h LCCP @ 60#

- 30/30, 60 total reps 

25 x pullups (1-3 ladders)

Then: cool down 

1 x 50 pullaparts 

1 x 50 tricep extensions 

1 x 15 dislocates

1 x 50 hammer curls 

1 x 10 Kneeling ab wheel rollouts 

Mon: 10/12/15, recovery

530am 

Quiet time 

Recharge 

BSF in the evening 

Sun: 10/10/15, kb pm, striders

700am:
Cold shower
Joint mobility
Band work

then:
7 x 5/5 1h swing @ 60#
4 x 2/2 1h press @ 60#

Then:  church x 90 min 

In the afternoon: 

5 min run @ easy pace 

Dynamic stretch 

Then: 

6 x 100 yard striders 

- EMOTM, must make in <20 sec

Then: cool down

5 min run home @ easy pace 

Kb play x 10 min @ 45#

Cold shower 

Sat: 10/9/15, LSD run, kb pm

530am:

Cold shower 

Joint mobility

Band work 

BSF prep x 2 hours 

Then: Later in AM

32 min run @ LSD pace 

Then: cool down 

10 min walk 

Relax into stretch 

Then: later 

3 x 10/10 1h swings @ 60#

3 x 3 1h press @ 60# 

Then: cool down 

Kb play x 10 min @ 45# 

Notes: 

Sleep: 6 hours 

Weight: 198#

Comments: feeling a bit run down. Resting up this evening and tmrw. Hard runs planned for next week.

Fri: 10/8/15, kb pm

530am:

Streams in the Desert 

Homiletics/BSF (Rev 2:8-11)

Journal 

Cold shower 

Joint mobility

Band work 

Then: later in AM

4 x 10/10 1h swing @ 60#

3 x 3 1h press @ 60#

Then: 

Kb play x 10 min @ 45#

Then: cool down 

Foundation drills 

Notes: 

Sleep: 7 hours 

Weight: 200#

Comments: makeshift 60# kb worked great. Will need to reinforce the plates a bit.  

Thur: 10/8/15, int run

530am: 

Streams in the Desert 

Homiletics/BSF (Rev 2:8-11)

Journal 

Then: 

Cold shower 

Joint mobility (long)

Band work 

Foundation drills 

In the PM: 

2 laps in Excel 

Dynamic stretch 

Then: 

5 x 2 laps (.46 miles)

- 2:41, 2:40, 2:43, 2:44, 2:43

- 1 min rest 

Then: cool down

10 min run @ easy pace 

Relax into stretch 

Notes: 

Sleep: 6.5 hours 

Weight: 199#

Notes: good pacing today, all intervals done in sub 6mpm pace. Legs and lungs felt strong. Kb work and legs recovery tmrw.

Wed: 10/7/15, recovery

530am:

Streams in the Desert 

Homiletics/BSF (Rev 2:1-7)

Journal 

Then: 

Cold shower 

Joint mobility (longer)

Then: in the PM

House work, hung sliding barn door. 

Notes:
Sleep: 6.5 hours
Weight: 198#
Comments: longer joint mobility seems to help aid in recovery, felt great with I did my age for reps. Helped loosen everything up nicely. Hard run tmrw. 

Tue: 10/6/15, CHI run, kb pm

530am: 

Streams in the Desert 

Homiletics/BSF (Rev 2:1-7)

Journal 

Then: 

Cold shower 

Joint mobility

Band work 

In the PM: 

7 laps in Excel (1.61 miles)

- 9:38 (5:59 pace)

- splits: 1:19,1:21,1:23,1:23,1:22,1:23

Then: cool down 

15 min walk @ easy pace 

Relaxed stretching 

Then: later 

3 x 3 1h press @ 60# (easy)

2 x 5 goblet squat @ 80# (easy)

3 x 5/5 1h swing @ 80# (shoulder height)

Then: before bed 

Joint mobility

Foundation drills 

Notes: 

Sleep: 6.5 hours 

Weight: 199#

Comments: 

- no warm up, stupid idea. Not in a great mood today and was irritable and so just skipped it. Tried to pace every lap instead of going out really fast. This seemed to work. The last 1/2 mile or so is going to be tough but doable. 1 month left to improve longer power endurance efforts. 

- took one of my 45# kbs and duct taped 3 x 5# plates to one side. It worked well for presses. Will need to find another way to add weight so I can do clean and presses as there are no funds to buy a 28kg kettle bell right now. 

Mon: 10/5/15, rest

600am

Streams in the Desert
Homiletics (Rev 1)
Journal

then:
Cold shower
Joint mobility
Foundation drills
Band work

In the PM:
Long day at work

then:
BSF x 3 hours

Notes:
Sleep: 9 hours, felt amazing.
Weight: 197# (have no idea how this actually dropped with all the crap intake this wknd)
Comments: Calf feels good. Kind of a forced rest time between the hunting trip and then work schedule today. Body feels good with 1 month until 2 mile test.

Fri: 10/2 - Sun: 10/4: North Dakota Hunting Trip

Hunting in North Dakota for waterfowl opener. Lots of walking, dragging, setting up decoys, drinking beer and eating fried food. Shot our duck limit both days and got a ton of geese as well, but very glad to be home with the family and back into a routine.

Thur: 10/1/15, chi run + intervals

445am: 

Streams 

Homiletics/BSF (rev 1:9-20)

Journal 

Daily plan 

Then: 

Cold shower 

Joint mobility

Band work

Foundation drills 

Pushup/FLR ladder 

In the PM: 

Warm up: 

2 laps in excelsior @ easy pace 

Dynamic stretch

Then: 

4 laps in excelsior @ threshold pace 

- 5:23

- splits: 1:16, 1:21, 1:20, 1:23

Then: 

5 x 1 lap intervals

- 1:16, 1:11, 1:18, 1:19, 1:20

- 45 sec rest 

Then: cool down 

10 min walk 

Relax into stretch

Notes: 

Weight: 198#

Comments: played with a shorter stride, seemed to work.